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PHYT For Function Blog Articles.

Learn about pain science, manual therapy, fitness, longevity, aging and more! 

Cupping and Dry Needling For Plantar Fasciitis

Plantar fasciitis is a common problem that accounts for more than 1 million patient visits per year (Riddle 2004).  One in 10 people will experience plantar fasciitis in their life time (Trojian  2019).  It can effect both active and sedentary people and it can at times be very challenging to get resolution of symptoms.  Treating people with plantar fasciitis was always a bit frustrating until I added consistent dry needling and cupping.   As I began thinking with a  neuro-inflammatory approach and systemic method of treatment I became much more effective.  

 

In this article we want to discuss what plantar fasciitis is, risk factors surrounding plantar fasciitis, and the rationale behind our treatment method including cupping and dry needling that leads to more consistent success with our clients.  It is likely at some point you have googled exercises for plantar fasciitis (maybe even did some of them),...

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What is Cupping?

Uncategorized Apr 28, 2022

The benefits of cupping therapy.

By now we all have all seen the cupping marks many of the swimmers, gymnasts and professional athletes are using to recover and get out of pain.  I’m sure you’re wondering why someone would do something to themselves that leaves those crazy marks.  You may be surprised to learn that the despite the interesting post treatment appearance it can actually feel quite nice.  When cupping therapy is done appropriately the bruises, while purple in color, are very superficial and don’t really exhibit the pain you might associate with a regular bruise.  Ultimately, if you understand the many benefits and mechanisms of cupping you can also perform cupping without leaving any marks at all. 

 

There are many benefits of cupping therapy that I believe have been responsible for its significant resurgence in recent years.  In this short article we want to talk about a few of those benefits...

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Low Back Strengthening Exercises For Chronic Low Back Pain.

Uncategorized Feb 18, 2022

Best Exercises To Increase Low Back Muscle Size with low back pain. 

 

Strengthening the low back while dealing with chronic or recurrent low back pain can very difficult.  Pain, abnormal muscle activation patterns, and muscle guarding can all make it difficult to create a training effect needed to grow muscle.  With that said, there is excellent support that strengthening exercise can be very beneficial in improving pain and reducing disability related to low back pain. So how do you choose the right exercises to build that size and strength back? 

 

One recent study (1)  showed that replacing traditional stabilization exercise with hip abduction strength exercises increased muscle thickness in women age 20-45.  The hip is closely linked to the low back, in both proximity and nerve connection.  If this research holds true and we can increase lumbar muscle size with hip strengthening this may be a way to avoid fearful or guarded patterns...

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How Short Bursts of Exercise Can Benefit Your Health.

Uncategorized Feb 17, 2022

How 3-10 minutes, of moderately intense exercise after meals can improve your health. 

 

Have you ever had that feeling where you knew you weren’t going to be able to make it to the gym so you just said screw it and did nothing?  “Been there…”

 

Little bouts of exercise might not improve your 40m dash time but they add up big time when you are talking metabolic health.  In fact, research (1)  shows accumulate exercise may be better than continuous exercise at controlling same day glucose levels. 

 

Why is this so important? 

 

We want our bodies to be very sensitive to insulin.  Insulin allows the cells to take up glucose from the blood.  If our cells are not receptive to insulin your pancreas will have to produce more of it to have the same effect.  High levels of insulin have a host of downstream consequences on health. Google the term “metabolic syndrome”. It’s bad news. It...

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Private Pay Physical Therapy vs. Insurance Based Physical Therapy

physical therapy Jan 14, 2022

Private Pay vs. Insurance based physical therapy. What are the differences in treatment experience? Based on available research which one costs more. 

 

 

 Private pay or sometimes referred to as cash based physical therapy (PT) is a relatively new, but growing part of the physical therapy profession.  Private pay PT offers some distinct advantages for the person who is dealing with pain or functional limitation and is looking for a personalized treatment plan.  Direct Access laws allowing the client to go to PT first, before seeing their primary care doctor or specialist has made these services accessible for people who want hands on custom care.  

 

At the time of this writing, I have been doing cash based physical therapy for a little over 5 years. I want to discuss why I believe cash based PT is the future of orthopedic health care and pain management.  We will talk about why seeing a PT first may be able to reduce your overall...

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3 New Year's Resolutions Mistakes I've Made and What I've (Finally) Learned

Uncategorized Jan 03, 2022

Topic  #1: Lifestyle Hack

Thoughts on New Year's Resolutions.  

I have gone through many phases of New Year's Resolutions.   High School Phase.  "Resolutions are stupid".  College Phase.  "I'm crushing every day,  who needs a resolution."  First job phase.  "Who are all these new people taking up space in the gym?"  Dad life and business owner phase... "I have so many New Year's Resolutions".  This article is especially for the over busy crowd. 

The reality is that everyone meets the new year at a different place, with very different life experiences, and successes and failures with goals.  

For those that want it, the new year offers a time of year where most everyone is accepting of your willingness to make a change in lifestyle or attitude.  "Tis the season" as I like to say.  

As much as I want to share with you the best resolutions, and all the great plans I have for myself...

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What is tendinitis? How Do We Fix It?

Uncategorized Dec 31, 2021

What is tendinitis? How Do We Fix It? 

Outline. 

  •  What is a tendon? 
    •  A Tendon is the dense connective tissue that attaches a muscle to a bone.  If you have ever cooked chicken tenderloins.  It is that annoying white piece that you have to cut off each piece.  

 

  •  Qualities of a Tendon. 
    •  Dense connective tissue that is designed to transmit force and energy through the body. 

 

    •  Stiffer Tendons. 
      •  Transmit more force quickly / power. 
      •  Running, jumping, throwing, etc. 
      •  Tend to be shorter
      •  Potentially increase risk of muscle strains. 

 

    •  Less Stiff Tendon
      •  Lengthen easier, more pliable, but transmit less force
      •  Think Yoga
      •  Potentially less risk of muscle strain but also less capable of generating power. 

 

  •  Why do we get Tendon Pain?
    •  Microtrauma. 
      •  Prolonged damage to a tendon caused by some...
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PHYT For Function 12 Core Competencies for Pain Health and Aging.

Uncategorized Dec 22, 2021

 

PHYT For Function 12 Core Competencies. While none of these competencies are independent of another we believe progressive focus on each stage builds future success and progress towards goals of pain reduction, health, and aging.  

 

The 12 competencies. 

  1. Discipline
  2. Pain 
  3. Autonomic Nervous System
  4. Breath
  5. Posture
  6. Pelvic position
  7. Spine Position
  8. Transitional Freedom
  9. Extremity Expression
  10. Cardio and muscular endurance
  11. Strength and Power
  12. Sports and Skill 

1. Discipline

  • This is a never ending goal but without it nothing else really matters.  The best programming in the world is just pretty theory and words if you're not doing it. You must find a way within you to prioritize the things most important to you.   Consistency is going to beat great programming every time.  Great programming, that has a purpose, will help you find meaning and build consistency.  When it comes to exercise we know that exercisers tend to...
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What is Pain? How Do We Treat It?

 

What is pain?  How do we treat it? 

Increased Inflammation = Increased neurogenic excitation = Increased pain. 

 

What is pain? We talk about it all the time. Heck, I make a profession out of trying to fix it, yet it is amazing how relatively little we understand the mechanisms behind this universal phenomena.   I hope by providing some background knowledge of our current understanding of pain science it will help you recognize what information your pain is trying to tell you, so we can perhaps help resolve it. Getting out of pain is not a one size fits all equation. 

 

In the most basic sense, pain is an emotional response to either a real or perceived threat to the body.  We are going to talk a lot about what triggers the threat response but first let's briefly address the emotional component.  

Your brain is constantly evaluating the degree of threat pain signals represent and how it should react.  To some...

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Is it worth buying a massage gun?

Is it worth buying a massage gun?  

In this blog post we discuss the benefits of using a percussion massager.  

 

There is a reason these massage gun and vibrating devices are so popular for people looking for pain relief.  They feel amazing, they are easy to use, and the results are quick.  In this article I want to talk about how percussion massage works and how it fits into our understanding of pain reduction and recovery.   This is part of the reason we use in a massage gun in almost all of our treatment sessions at PHYT For Function as we work to help you get to the root cause of your pain problem.  

 

1.         Pain Relief or interruption.  Pain is a signal to the brain to make it aware that something is threatening the system.  We have this modern day perception that pain is always bad.  It’s really not.  It is a...

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